Releases tension between the shoulder blades. Eagle arm pose

Eagle arms pose (garudasana in sanskrit) is a fantastic pose to release the muscles between the shoulder blades, the rhomboids and the upper trapezius muscles. This a a great pose to counteract the effects of longs hours spent hunched over a computer. It helps release tightness and tension in the muscles of the upper back. Practise this pose anytime you feel tension in the shoulder blade area. Keep the breath full and deep, allowing the inhale to expand between the shoulder blades even more as the lungs fill with air. Allow this tension to melt away with the exhale.

Getting into eagle arms pose:

This pose can be practised in standing poses like tadasana, seated in easy cross legged or in poses working into the hips such as in a low lunge. Traditionally it is practised with the legs in garudasana also. To get into garundasana legs, from standing cross the right leg over the left and intertwine the legs to being the right foot behind the left leg. Repeat with the left leg on top.

In order to get into eagle arms pose safety and easily, follow the steps below:

Extend both arms directly out in front.
Cross the right arm over the left.
Bend both elbows.
Intertwine the forearms so the right and left palms of the hands come to touch.
From here draw the arms up and away from the body to spread between the shoulder blades.
Keep the gaze looking at the forearms or slightly look down towards the elbows.
Stay for five full deep breaths, expand the space between the shoulder blades with each inhale.
Repeat with the left arm on top.

Variation:

If it is difficult to bring the palms together, here are two great alternative options. Basically we want to protract or spread between the shoulder blades, therefore, either of the following alternatives works well also.

Benefits:

Stretches the wrists and shoulders.

Releases tension between the shoulder blades.

Allows the base of the neck to release.

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Yoga exercise for digestion, Noose Pose

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose." This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop. Noose Pose: Step-by-Step Instructions Step 1 Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center. Step 2 Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised o...

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Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...

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Strengthens the arms and wrists. Side Crane (Crow) Pose

The key to Parsva Bakasana is twisting enough to place the outer edge of one upper arm far around the outside of the opposite thigh. Side Crane (Crow) Pose: Step-by-Step Instructions Step 1 Bend your knees to a half-squat, thighs parallel to the floor. If your heels don't rest comfortably on the floor, support them on a thickly folded blanket. Take your left elbow to the outside of your right thigh as you soften your belly. Step 2 Exhaling, twist your torso to the right, bringing your left lower ribs across toward your right thigh as far as you can. Step 3 Slide the back of your left arm down the outside of the right thigh, bringing your outer armpit as close to the outer thigh as you can. Keeping the arm in place, do a slight back bend and draw your right shoulder back to twist your torso more deeply. Step 4 Exhaling each time, repeat these alternating backbending and twisting movements until you reach your maximum rotation. Then slide you...

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